Comparing Nutrients in 5 ounces Baked Potato Flesh VS Stir-Fried Soybeans Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Baked Potato Flesh	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	4.55% 132kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	3% 1.13g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.2% 0.5mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10% 71mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Stir-Fried Soybeans Sprouts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Stir-Fried Soybeans Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Stir-Fried Soybeans Sprouts with Salt:

• 5 ounces of Baked Potato Flesh have 1.3 times more Vitamin B3 and 1.8 times more Vitamin B6 than Stir-Fried Soybeans Sprouts with Salt.
• While 5 oz of Stir-Fried Sprouted Soybeans with Salt contain 4 times more Vitamin B1, 9 times more Vitamin B2, 2.1 times more Vitamin B5 and 14.1 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Stir-Fried Soybeans Sprouts with Salt provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Stir-Fried Soybeans Sprouts with Salt:

• 5 oz of Stir-Fried Sprouted Soybeans with Salt contain 16.4 times more Calcium, 2.5 times more Copper, 3.8 times more Magnesium, 7 times more Manganese, 4.3 times more Phosphorus, 1.5 times more Potassium, 50 times more Sodium and 7.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Iron per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Stir-Fried Sprouted Soybeans with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.3 times more Carbohydrate and 1.9 times more Fiber than Stir-Fried Soybeans Sprouts with Salt.
• While 5 oz of Stir-Fried Sprouted Soybeans with Salt contain 1.3 times more Energy, 71 times more Fat and 6.7 times more Protein than Baked Potatoes Flesh no Salt.